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3. Traditional cooking sprays.

Although the labels claim these products are “fat free,” that’s only because they have chosen to define the serving size as a third-of-a-second spray. A one-second spray would set you back only 7.5 calories and 0.8–0.9 grams of saturated fat, but I know that those who use cooking sprays generally use way more than this amount. Spraying for 5 seconds equals 37.5 calories and 4.5 grams of fat! Instead, stick to 1–2 teaspoons of olive or avocado oil, or even real butter, and feel good about it.

Lauren Antonucci, R.D., is a board-certified specialist in sports dietetics, three-time Ironman and founding director of Nutrition Energy in NYC. If you’d like to have your nutrition questions answered in Triathlete magazine, send an email to fuel@competitorgroup.com.